Strength WOD – Nov 23 – 29

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Weekly Priorities

Sleep, eat, and be prepared to get after every session with your best effort.

Make sure you take the time to warm up.

When you are lifting heavy, form matters and paying attention to form will prolong your longevity and enjoyment of strength training.

If you pay attention, ask the coaches and trust their feedback, you will probably lift LESS in the immediate here and now, but you also will develop to lift MUCH MORE later with no injuries along the way.

Aerobic

Warm Up

10-15 min mobility or foam roll work on your specific needs
(can do at home)

Please visit the Warm Up Resource for details.

WOD

Run 800m easy
+
EMOM for 22 minutes:
5 sec High Prowler Push @max effort (load @moderate weight)
+
AMRAP in 22 min @very easy pace:
AD 30 cals/AB 20 cals
50 Single Unders
20m One Arm Bottoms-Up Overhead KB Carry L/R
Row 400m

Recovery

5-10 min relaxed stretching, your choice

Monday

Warm Up

1) 5-10 min aerobic
2) Knee Series: 3-5 reps each
3) Hip Series: 3-5 reps each
4) Shoulder Series: 3-5 reps each

Please visit the Warm Up Resource for details.

WOD

A. Power Clean + Clean: 5 x 1+1 @~75+%, rest 2 min
B1. Back Squat: 7 x 2, rest 90 sec
B2. Press: 7 x 2, rest 90 sec
notes-on both B1/2, increase weight some from last week.

Recovery

2 min/side Kneeling Lunge Stretch
5/5 FRC Shoulder Circles by wall

Wednesday

Warm Up

1) 5-10 min aerobic
2) Banded Kneeling Lunge Stretch: 90 sec/side
3) Hip Series: 3-5 reps each
4) Shoulder Series: 3-5 reps each

Please visit the Warm Up Resource for details.

WOD

A. Jerk: 1 rep EMOM for 10 min, moderate/perfect technique
B. Bench Press: 3 x 6; rest 3 min
C. Wtd Pullups: 3 x 6; rest 3 min
D. Pendlay Row: 6 reps EMOM for 5 min

notes-add weight to B&C from last week.

E. TGU: complete 10/arm slow and steady – light/moderate load

Recovery

Side Lying Windmills x 8/side
Prone Scorpion x 5/side very slowly

Friday

Warm Up

1) 5-10 min aerobic
2) Banded Kneeling Lunge Stretch: 90 sec/side
3) Hip Series: 3-5 reps each
4) Knee Series: 3-5 reps each

Please visit the Warm Up Resource for details.

WOD

A. Power Snatch + Snatch: 4 x 1+1; rest 2-3 mins
notes-use ~75%+
B. Front Squat: 4 x 4; rest 2 min – add as able
C. Press: 4 x 4; rest 2 min – add as able
D. 7 rounds:
5 Dips, wtd if easy
5/5 Lateral Goblet Lunges
rest 30-60 sec b/t rounds.

Recovery

Kneeling Lunge x 2 min/side
Supine Scorpion x 5/side very slowly